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If
you need a fresh way to vary your training program or shock stubborn muscles into some new growth, then you ought to give
reverse training a try.
The reverse training technique is simple to use and can be a highly effective strategy. It involves reversing your normal
exercise order for a given muscle group.
Let’s
take pecs as our example. Normally, you probably start your pec training with some heavy basic movements—maybe flat
bench presses followed by incline presses. Then you may move to some machine work (i.e. Hammer Machine Presses), followed
by some dumbbell flyes. Finally, you might finish up with cable crossovers.
With reverse training, you simply start with your isolation movements and  progress till your actually finishing with your basic movements. So with pecs, you’d begin with cable crossovers and flyes (heavier than
usual), go through your machine work, and actually finish up with your basic bench presses. Of course, by the time you get to your presses, your pecs
will be thoroughly pre-exhausted. You’ll have to go a bit lighter than usual in terms of weight, but you’ll be
hitting the pecs in a unique, direct, and powerful way. And you’ll get an incredible pump!
Seems to fly in the face of conventional thinking doesn’t
it? That’s why it works. It reverses your muscles’ normal routine and the typical ways of adapting (from basic
to isolation movements), and it shocks them into growth. The best way to use reverse training is every now and then (once a month or so). You should find
the technique particularly useful for training pecs and quads, but it can work with other muscle groups as well. Give it a
try.
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